Workout of the Day, WOD – Tues, 12 Nov 2013

  • Trigger/Warm-up/Mobilise/Activate

  • 1) EMOM for 12 minutes
  • Odd Minutes – completing 20 Pull-up’s:
  • Even Minutes – completing 60 DU’s

  • then…

  • 2) Complete the following for time:
  • 2 Min of cumulative front bridge…straight into 3 Rounds of the following couplet for time:
  • *600 m Run
  • * 30 Ring Dips (Scaling – normal dips; Further scaling – push-ups)
  • After the 3 rounds straight into…1 […]
By |November 12th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 12 Nov 2013
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Workout of the Day, WOD – Mon, 11 Nov 2013

  • Trigger/Warm-up/Mobilise/Activate

  • 1) 3 Position Clean 3-3-3-3-3 (at 65% of 1 RM) – i.e. Floor, Knees, High Hang
  • Rest precisely 1 min

  • 2) Clean Pull 5-5-5-5-5 (85% of 1 RM)
  • Rest 90 sec

  • then…

  • Complete the following for time:
  • 21 Thrusters (45 kg/30 kg)
  • 21 Push Jerks (45 kg/30 kg)
  • 15 Thrusters (45 kg/30 kg)
  • 15 Push Jerks (45 kg/30 kg)
  • 9 Thrusters (45 kg/30 kg)
  • 9 Push […]
By |November 11th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Mon, 11 Nov 2013
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Workout of the Day, WOD – Sat, 9 Nov 2013

  • Trigger/Warm-up/Mobilise/Activate

  • If you missed the RXit Event 2 or any of the FiCT events (if you are entered) then complete them today!

  • The rest…

  • Complete the following Chipper for time:

  • 100 DU’s
  • 80 Push-up’s
  • 60 Thrusters (20 kg / 10 kg)
  • 40 Medicine Ball cleans (9.1 kg / 6.3 kg)
  • 20 BB Facing Burpees
  • 10 (5 each) Turkish Get-up’s (24 kg/16 kg)

  • Time […]
By |November 9th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Sat, 9 Nov 2013
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Workout of the Day, WOD – Fri, 8 Nov 2013

  • Trigger/Warm-up/Mobilise/Activate

  • 1) 3 Position Snatch 3-3-3-3-3 (at 65% of 1 RM)
  • Rest precisely 1 min

  • 2) Snatch Balance 2-2-2  (at 70% of your Snatch 1 RM)
  • Rest precisely 90 sec

  • then..

  • 3) Rowing / SDHP (13 kg/20kg)
  • 10 Rounds of 25 sec Hard, 35 sec rest
  • Score = total m’s or reps achieved

  • Cool-down/Trigger Ball/Foam Roll/Stretch

  • Featured Image – Athlete’s coming off the […]
By |November 9th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Fri, 8 Nov 2013
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Workout of the Day, WOD – Thurs, 7 Nov 2013

  • Trigger/Warm-up/Mobilise/Activate

  • FiCT Qualification Individual Workout 3

  • Women: 
  • Complete as many rounds and reps as possible in 10 minutes of:

  • 5 Shoulder to overhead 34kg (75 pound)
  • 10 Deadlift 34kg (75 pound)
  • 15 Box jumps, 50 cm (51 cm) box

  • Men: 
  • Complete as many rounds and reps as possible in 10 minutes of:

  • 5 Shoulder to overhead 52kg (115 pound)

  • 10 Deadlift 52kg (115 […]
By |November 7th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Thurs, 7 Nov 2013
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Workout of the Day, WOD -Wed, 6 Nov 2013

  • Trigger/Warm-up/Mobilise/Activate

  • 1a) RXit Event 2
  • The athlete has 4 minutes to get as many reps as possible.
  • Clean and jerk at 55kg for men and 35kg for women.

  • Score = Max Reps

  • then…

  • 2) Front Squat 
  • 10-10-10-10 (on 65% of your new 1RM)
  • * Rest precisely 90 sec

  • Cool-down/Trigger Ball/Foam Roll/Stretch

  • Featured Image – Stacey Tovar completing her wall burpees at the 2013 Reebok CrossFit […]
By |November 6th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD -Wed, 6 Nov 2013
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